Announcements
Prom of the Decades for ALS | Sept. 2nd @ 7PM!
PLEASE PURCHASE YOUR TICKETS THROUGH THIS LINK ASAP IF YOU HAVE NOT DONE SO ALREADY!!!
Food, desserts & drinks are provided! *Drinks include soda, water, beer, wine, champagne, hard seltzer, AND signature mocktail!
Normal Class Times Friday!
Sign up early for Saturday Classes! If the 10:00am class is empty, we will start cleaning the gym then.
No Open Gym Saturday, Open Gym athletes are more than welcome to join the class
CrossFit Trivium – CrossFit
Daily Focus (No Measure)
The goal today is to lean into a longer session with the focus on muscular endurance and lactate threshold development. The goal with this one is to really challenge the midline and keep the aerobic system burning hot at around 83-87% of maximum heart rate. This should feel like heavy breathing, sustained effort, and even split across all 4 sets. We are looking for the score today to be combined time, so even splitting or even negative splitting the work should be the suggested route for the best result.
Warm-up (No Measure)
250m row
-then-
25’ heels swipe
25’ high knees
25’ butt kicks
25’ gate opener
25’ gate closer
-then-
2 Rounds
15 Hollow Rocks
20 Mountain Climbers
-then-
200m Jog
Metcon (Time)
Every 10:00 minutes, 4 Sets
400m Run
30 V-ups
500m/400m Row
20 Burpees
Score = Combined interval time
Goal / Set: 6:00-7:00 minutes
Time Cap / Set: 8:00 minutes
Primary Objective: Hold 5k pace for the run
Secondary Objective: Complete each set in 7:00 minutes or less
Stimulus: Midline Conditioning / Aerobic Stamina
RPE: 7/10
Bonus Fitness (No Measure)
4 Sets
100ft Reverse Sled Drag
100ft Sled Push
:30 Wall Sit